While we rely on our coach to use his or her punctilious coaching eye to correct faults in our movements that we don't notice; it's also helpful to have a coach keep cues short, simple and seemingly obvious. Here are some simple rules and truths to keep in mind before you try your next muscle up:
"The strict muscle up is a natural progression from the pull-up and ring dip."
The strict muscle up adds the complexity of connecting the top of the pull to the bottom of the dip. This connection is also known as the transition. This is the crux of the movement, but also serves to demonstrate your strength on the rings and should be a requirement to complete before moving to the faster and much more dynamic kipping muscle up transition.
A takeaway from this truth is that the strict muscle up is a strict pull up plus some and a strict dip plus some. Your end range of motion in the pull of the muscle up should be significantly farther than your end range of motion when doing a simple chin over pull-up on the bar. Start practicing the "plus some" portion of the pull and push by doing strict chest to bar or chest to rings pull-ups.
"The strict muscle up shouldn't be seen with any more difficulty than the strict pull-up or dip."
"The false grip is a must."
"Inability to maintain false grip typically happens because of two reasons."
Our product, False Grips, is designed to assist in maintaining the false grip. We've made it comfortable and practical by molding it the natural shape of the hand and wrist during a proper false grip.
"False Grips were developed as a convenient way to increase the surface area where the wrists have contact with the rings."
"Transitioning from False Grips to the empty rings should not be a concern."
Transferring the mechanics learned on False Grips and utilizing the improved strength in the forearms and shoulders will only further enable you to do successive drills on the rings such as the kipping muscle up.
However, False Grips are not a crutch. Like any other piece of strength equipment, False Grips is a tool to develop strength in areas of weakness. We want to aid you in developing a strong and sturdy grip.
Still have questions? Email email@example.com.